9/6/2022

A. Squat Snatch; 2 Snatch @ 67.5%, 2 Snatch @ 77.5%, 2 singles @ 89.5% (x2 sets of 89.5%); rest as needed

165 - 180 - 190

B. Front Squat; 6 reps x 3 sets @ 78-82% 1RM; rest 2-3min bw sets

205lbs for each set

4 Sets, each for quality:
500m Row
50' FRWL @ 95lbs
20 BFB
rest 3min bw sets

Set 1) 5:15 - 2:00/500m pace on the row

Set 2) 5:04 - 2:00/500m pace on the row

Set 3) 5:07 - 1:58/500m pace on the row

Set 4) 4:40 - 1:58/500m pace on the row

I did the same burpee technique and pacing for the first three rounds, then switched to a faster way on the last round